Fitness:
A.
4 sets of:
A1.Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 60 seconds
A2. Russian Step-Ups x 10 reps each leg
Rest 60 seconds
4 sets:
B. Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 60 seconds
B.
5 rounds for time of:
Push-Press x 10 reps
Lateral Jump Overs x 15 reps
Performance:
A. close grip bench press - build to a max. Hands 16" apart.
Rest 60 seconds
B.
5 rounds for time of:
Push-Press x 10 reps
Lateral Jump Overs x 15 reps
Performance:
A. close grip bench press - build to a max. Hands 16" apart.
3 sets
B1. close grip bench press @30X1; x 5 reps
rest 60- 90 seconds
B2. pendlay row @20X1; x 5 reps Pendlay Row
rest 60- 90 seconds
* you may do C and D in either order*
C. Every two minutes for 5-6 sets:
3 HSPU. sub
7- 10 strict chin-ups. Vary grips per sets.
D. Row 500m for time
E. mobility, stretch, cool down.
at lake
ReplyDeleteA. 245 on Fisher price quality bench. Not ideal
B1. 205xx5 x 3 sets. fisher price doesn't make good benches.
B2. 165,185,185. Probably too light.
C. 500m Row 1:19.9. 1.8s PR. Pretty pumped about this.
D. HSPU and Chins hopefully later in day.
A. 245 PR
ReplyDeleteB1. 205x4, 195x5, 195x5
B2. 185x5x5
C. 500m Row 1:24.8, PR but came out way too fast. Want another crack soon
D. skipped to get to kickball. maybe tomorrow
Subbed a 3.5 mile run today due to time restrictions
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